AC Strength & Conditioning
Warm Up
2-3 SETS
5 Inch Worm to Push-Up
10 Alt Lunges (w/ a twist optional)
20 Mountain Climbers
:30 Bottom of Squat Hold (active position…pushing butt back and
chest up!)
40 Single Unders or Double Unders
Skill
5-5-5*
Front Squat
*Build to a Moderate weight.
Workout
4 SETS FOR MAX REPS
:40 – Front Rack Lunges
-Rest :20-
:40 – Hand Stand Hold
-Rest :20-
:40- Mountain Climbers
-Rest :20-
:40 – Superman Hold
-Rest :20-